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The right fitThe right fit
Fitting the workplace
to youyou
The Education Safety Association of Ontario PEEL BOARD OF EDUCATION
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ErgonomicsFitting the workstation
to you!Simple things you can do
to:- Increase comfort- Prevent stress- Reduce risk of injury- Decrease fatigue
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Adjustyourenvironment
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Adjust the heightsAdjust the heights of your chair
and keyboard
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When the heights are
adjusted properly:
• your knees should be slightly higher than your hips with your feet flat on the floor.
• your forearms should be horizontal when using the keyboard or mouse.
Hint!Hint!
In order to do this, a foot rest may be needed.
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Adjust your chair’s backrest
Your back needs the chair’s firm support!
The backrest helps support your lower back (lumbar region).
Do not sit on the edge of your chair.
Your lower back should rest lightly against the backrest.
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Adjust your monitor
Your monitor should be directly in front of you.
It should be about arm’s length away from you (18” to 20”).
When seated, the top of your monitor should be at (or slightly below) eye level.
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The monitor’s screen is tilted slightly upwards.
The monitor’s screen should be at right angles. Adjust to the windows.
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Task lighting (where needed) should be used, rather than increasing general area lighting.
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An anti-glare
screen may be
required to
reduce
light
reflected
from your
monitor.
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Glare can come from many sources, both inside...
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... and out.
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Don’t get a pain in the neck!
Using a document holder will reduce
both eye and neck strain.
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Rest your arms
Keep your upper arms nearly vertical when typing.
Prevent fatigue by resting your wrists and forearms.
Allow at least 3” between the edge of the desk and your keyboard to serve as a wrist rest.
Use of a padded wrist rest may be appropriate.
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Do something different and look
around
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Do something different and look
around
Change tasks for 10 to 15 minutes each hour...
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The tasks should require a different or lower level of repetitive hand motion or visual activity.
Do something different and look
around
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Exercise your eyes by focusing on a distant object for 15 to 30 seconds.
Do something different and look
around
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Blink regularly to prevent eye dryness.
Do something different and look
around
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Don’t reach for it! Place the mouse at
the same level and immediately beside the keyboard.
When using the mouse, keep your arm by your side with your forearm horizontal.
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Take five!Take a five minute break every
1-2 hours.
Reduce stressReduce fatigue
Improve flexibilityReduce risk of injury
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Shape up!
Quick and easy exercises will
help you feel better.
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ChinTucks
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ChinTucks
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NeckRotations
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NeckRotations
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NeckSideBends
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NeckSideBends
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NeckForward
Bends
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NeckForward
Bends
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ChestStretches
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ChestStretches
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Wrist Extension
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Wrist Extension
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Wrist Flexing
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Wrist Flexing
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FingerStretches
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FingerStretches
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“None of my other staff
ever complained
about this
workstation!”
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Developed for
The Education Safety Association
by
Environmental Health and Safety Office
Peel Board of Education
R. Hutchinson
Graphic Artist
Peel Board of Education